WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 2 min x 4 sets:
2 Halting power cleans + 2 High hang squat cleans + 2 Pause jerks
– Pause for 2s at the knees on the HPC, and 2s in the dip and the catch for the jerks.
– Build from light to moderate weights
– Treat as a building warm-up / Primer for WOD B, focus on positions, mechanics, and speed over heavy weights
WOD B
Every 2:30 x 6 sets:
Power clean & Jerk + Squat clean & Jerk (1.1.)
You may drop and reset between lifts, 5-7s max between lifts
Build from WOD A weight to a heavy but consistent set
*Power Clean & Jerk + Clean & Jerk*
WOD C
In remaining class time, complete 3-4 working sets of:
1) 3 Clean pulls ( Build from WOB B as needed)
2) 8-10 Dumbbell push press (heavy but unbroken)
3) 15-20 Anchored weighted sit-ups
—
Rest 30-60s as needed between movements
*Clean Pull x 3*
